Little in life is as important as healthful, restful sleep, and lots of it. But little in life seems to evade American adults as pervasively. Insufficient sleep, health, lifestyle impacts nearly two-thirds of Americans. And, according to a recent study by the CDC, one in three adults doesn't get enough sleep on a regular basis.
Aside from the host of physiological impacts related to insufficient sleep, and there are many (mental health, immunity, weight, hormones, performance), even short-term and relatively mild deficiencies can make for major problems for you, and those around you. The AAA Foundation for Traffic Safety has found that a driver's odds of being involved in an accident double when they get only six or seven hours of sleep a night; that risk doubles again on less than five.
We want it. We absolutely know we need it. But how do we capture it? Here are a few tried and true pointers for seizing those elusive hours of slumber, and the wellness that comes along with them.
Be Consistent:
Go to bed and wake up within the same general time frame — weekday and weekend alike — and plan for eight solid hours. By following an unwavering schedule, you solidify your circadian rhythms, teaching your body to physically and mentally prepare for sleeping and waking hours. If you have trouble falling asleep within 20 minutes of lying down, get up, leave your bedroom, and do something relaxing until you feel sleepy again. Repeat as necessary and soon you will establish a regular sleep-wake cycle.
Set the Tone:
Your bedroom should be dark, quiet, and comfortably heated/cooled. Invest in blackout curtains if necessary and consider a white noise machine or another ambient sound if you struggle with things that go bump in the night. Keep electronics powered off and, ideally, out of the bedroom entirely.
Avoid:
Avoid heavy meals, alcohol, and caffeine for at least a couple of hours before bed. In fact, eliminating caffeine 6 hours before bed can do wonders for establishing a healthy sleep cycle.
Try to limit or altogether avoid daytime naps, as well. If you need a nap, plan on one that's no longer than an hour, and do it earlier in the day.
Finally, in what is perhaps the most challenging change for many, eliminate blue light exposure from electronic devices within an hour or two before bedtime.
Add:
Try to get some form of exercise daily, even if it's just a walk outside, to exhaust muscles and prevent twitching and restlessness at bedtime.
Speaking of outside, strive to spend more time outdoors, specifically exposed to daytime light and, particularly, upon waking. Studies have shown that this early morning sun exposure can dramatically reset the waking clock, which, in turn, will help to reset the sleep clock. (As with blue light, avoid daylight in the hour or two leading up to sleep, as well.)
Consider relaxing activities before bedtime, such as gentle yoga, a bath, or a book. Work on managing stress, in whatever form suits you best. If your mind starts running overtime before bed, put a notepad on your nightstand to jot down the literal and figurative grocery lists that might arise.
Supplement:
Melatonin, a critical sleep hormone, can be very effective at nudging a restless brain into slumber. A number of reputable studies have shown improved sleep quality, faster sleep onset, and better energy the next day for those taking as little as 1 mg of melatonin before bed. Start with the lowest dose to determine tolerance, but people generally require 1-5 mg, 30 to 60 minutes before bed. Other supplements that might prove helpful include ginkgo Biloba, glycine, valerian root, magnesium, L-theanine, or lavender. Talk to your doctor before initiating any new supplement regimen.
While most people experience the occasional sleepless night, chronic difficulty getting enough quality sleep is cause for concern. Consult with your healthcare provider to determine the course of action best suited to you and your specific needs.
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